Lutein yog xim daj-daj-xim kab xim uas muaj feem xyuam rau cov vitamin A. Lutein concentrated nyob rau hauv retinas ntawm koj ob lub qhov muag, yog li nws yog ib qho tsim nyog ntawm kev noj qab haus huv lub qhov muag. Nws kuj ua haujlwm li antioxidant kom txo tau qhov kev puas tsuaj ua los ntawm cov dawb radicals thiab tej zaum yuav txhawb kev noj qab haus huv cov hlab ntsha.
Yog tias koj noj cov khoom noj uas muaj xim txaus txiv hmab txiv ntoo thiab zaub, koj yuav tsum tau txais cov roj ntsha ntawm lutein, tiam sis ntawm no yog 15 ntawm peb cov khoom noj uas nyiam cov khoom noj zoo nkauj.
1 - Pob Zeb
Kale yog zoo siab heev nyob rau hauv ntau cov as-ham. Dhau li ntawm lutein, kale yog nplua nuj nyob rau hauv calcium, vitamin C, beta-carotene, vitamin A, vitamin K thiab fiber, Nws kuj tseem muaj calorie ntau ntau-ib khob cov nqaij nyoos tsuas muaj yim qhov calories xwb.
2 - Lub Ploj Hlis Ntuj
Lub caij ntuj no, uas muaj ntau yam xws li butternut, Hubbard, thiab txiv lws txiv ntoo, muaj cov lutein thiab vitamin A heev. Lawv kuj muaj nyob rau hauv potassium thiab muaj ntau ntau cov vitamins thiab minerals. Ib khob khob cub siav muaj 6 grams fiber ntau thiab 90 yam calories.
3 - Cov nplhaib
Zoo li feem ntau cov zaub ntsuab, collards muaj vitamins thiab minerals. Dhau li ntawd, lutein, beta-carotene thiab vitamin A, khov yog cov siab hauv calcium thiab magnesium. Lawv kuj yog super-nplua nuj nyob rau hauv cov vitamin K thiab lawv tau txais ib tug txaus ntawm vitamin C.
4 - Sweet Sweet Corn
Daj qab zib pob kws qab zib yog siab hauv lutein thiab potassium, ntxiv rau nws muaj qee cov fiber ntau thiab B vitamins. Paj kws tseem muaj lutein thiab fiber ntau. Qhov tseeb, paj kws yog suav tias yog tag nrho cov noob qoob loo, yog li ntawd nws tsis yog soaked nyob rau hauv butter, paj kws yuav ua tau zoo noj khoom txom ncauj.
5 - Spinach
Spinach yog lwm cov nplooj ntsuab ntsuab uas zoo tshaj plaws rau koj. Nws yog nplua nuj nyob rau hauv lutein, tab sis nws kuj muaj ntau hlau, calcium, thiab potassium, vitamin, A, C, thiab K, ntxiv fiber ntau. Nws tseem qis nyob rau hauv calorie ntau ntau-tsuas yog xya calories ib khob ntawm cov nplooj nyoos nplooj.
6 - Swiss Chard
Swiss chard yog ib cov nplooj zaub nrog cov yeeb yuj stems uas yog nplua nuj hauv lutein. Ib khob ntawm chopped chard chard muaj 35 me me calories, tab sis nws yog nplua nuj nyob hauv calcium, hlau, potassium, vitamins A, C, thiab K. Swiss chard tsis tas yuav siv ntau lub dag zog los npaj-nws tau muab tais los yog sautéed nrog ib me ntsis txiv roj roj thiab dawb balsamic vinegar.
7 - Ntsuab Peas
Peas tsis yog qhov zoo tshaj plaws ntawm tag nrho cov zaub, tab sis lawv zoo rau koj. Tsis tsuas yog lawv siab nyob rau hauv lutein, lawv kuj muaj magnesium, iron, potassium, zinc, B vitamins thiab vitamin A.
8 - Arugula
Arugula (tseem muaj npe xws li foob pob hluav taws) yog lwm cov nplooj ntsuab uas muaj siab nyob rau hauv lutein, thiab cia li hais txog txhua hom tshuaj vitamin thiab mineral. Arugula yog cov muaj calorie ntau ntau thiab zoo meej rau cov khoom qab zib los yog wilted me ntsis roj txiv roj qej thiab qej thiab ua hauj lwm ua ib sab phaj.
9 - Zaub pob Sprouts
Dhau li muaj ntau ntau lutein, Zaub pob kiav roj muaj cov vitamins thiab ntau yam minerals, ntxiv rau lawv siab nyob rau hauv kev noj haus fiber ntau. Zaub pob qe daj kuj zoo tag nrho rau cov zaub mov tsis rog nrog tsuas 56 calories ib khob.
10 - Broccoli Rabe
Broccoli rabe yog lutein, vitamin A, folate, potassium, calcium, magnesium, thiab vitamin K. Nws kuj yog qhov zoo ntawm cov fiber ntau thiab tsis muaj calorie ntau ntau-txog 28 calories ntawm ib pluag noj twg.
11 - Taub dag
Taub dag lub txiv kab ntxwv nplua nuj yog super siab hauv lutein. Nws tseem yog high nyob rau hauv poov tshuaj. Pumpkin tsis siab hauv calories tshwj tsis yog tias koj ntxiv tons ntawm qab zib-ib khob ntawm lub taub dag tau muaj txog 50 calories.
12 - Qe Yolks
Feem ntau koj yuav tau txais koj cov lutein los ntawm cov chaw cog, tab sis ib tug tsiaj tau noj zaub mov ntawm kev ceeb toom yog qe qe - uas yog dab tsi ua rau txoj qe yog xim daj. Qe kuj yog ib qhov zoo ntawm cov protein.
13 - Cov Qos Yaj
Qab zib qos yaj ywm muaj nyob rau hauv lutein, vitamin A, beta-carotene, potassium, manganese, vitamin C, thiab fiber. Lawv qab zib thiab qab thiab cov neeg noj nqaij lawv zoo li lawv. Sweet potatoes yog ib qho zoo heev ntxiv rau kev noj haus zoo.
14 - Carrots
Carrots muaj siab hauv lutein, beta-carotene, vitamins A, thiab C, ntxiv rau lawv yog ib qhov chaw zoo ntawm ntau cov vitamins B, potassium, thiab manganese. Lawv kuj zoo rau koj kev noj haus-ib khob ntawm cov txiv lauj kaub uas carrots muaj txog 50 calories.
15 - Asparagus
Asparagus siab nyob hauv lutein ntxiv rau ntau lwm cov as-ham nrog calcium thiab magnesium. Nws kuj yog ib qho tseem ceeb ntawm cov vitamins A, K, thiab C. Asparagus tsis tshua muaj calorie ntau dhau-ib khob ntawm asparagus muaj li 40 calorie ntau ntau.
16 - Lutein Pab
Cov neeg tshawb nrhiav uas tau kawm lutein los ua ib feem ntawm cov qauv mis uas tau siv los ntawm Age-Related Eye Disease txoj kev tshawb nrhiav, siv Twin Lab's Ocuvite, pom ntau cov tshuaj lutein, nrog rau cov zaub mov muaj zinc, vitamin C, vitamin E, beta-carotene, thiab tooj liab tej zaum yuav pab txo qeeb ntawm qhov kev paub meej ntawm kev paub meej txog kev ua haujlwm (MD) thiab kev kho qhov muag ntawm cov neeg uas muaj thaum ntxov MD.
Hmoov tsis, lutein tsis pom muaj kev cuam tshuam txog kev tiv thaiv lossis kev mob ntawm cataracts, uas yog ib qho mob uas qhov lens ntawm ib lossis ob qhov muag ua pos huab.
Qhov chaw:
Dwyer JH, Paul-Labrador MJ, Fan J, Shircore AM, Merz CN, Dwyer KM. "Kev mob ntawm carotid intima-media thickness thiab ntshav antioxidants: Los Angeles Atherosclerosis Study." Arterioscler Thromb Vasc Biol. 2004 Feeb; 24 (2): 313-9.
National Institutes of Health, Lub Koom Haum Saib Hauv Lub Tebchaws. "Kev Ntsuam Xyuas Hnub Nyoj Txog Kab Mob Ntshav - Pom Ntsuam." v.
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb Kev Ua Qoob Ua Loo, Lub Tebchaws Das Database rau Kev Tshawb Fawb 28.